Just Run Lah! - Singapore's online running community | JustRunLah! - Part 71
 

Recovery Runs: Why Are They So Important!

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It may seem somewhat counter-intuitive. After a hard run or race, we are more inclined to sit back, relax, chill and do nothing. However, what your body really needs after a hard race is for you to go out on a run – the recovery run.

What Is The Recovery Run?

The purpose of the Recovery Run is to facilitate recovery. It is designed to be short and easy-paced and most importantly relaxing. You should not come out of a recovery run feeling exhausted and breathless. Do not defeat its purpose by going any faster than necessary.

The Kenyans know how to train hard, but also know how to recover well. They start off their recovery runs at a 6min/km pace and end at a 5min/km pace. Bear in mind this is given their 3.30min/km tempo run pace. This probably gives you a gauge on how slow a recovery run should be. Recovery runs may seem painstakingly slow, but that is the point of the run – to recover, not to make yourself more tired.

Why The Recovery Run?

It is believed that the recovery run has multiple physical benefits. Firstly it promotes blood circulation and hence increases the rate of removal of waste products in our body. This increase blood flow also helps promote the recovery of the microscopic tears that happen to our muscles. These tears are usually the aftermath of a hard and tough session.

How?

Pick a gentle flat course to do your recovery run. If you’re already having muscle soreness and fatigue, running on a hilly or undulating course may induce even more fatigue. Hilly courses tend to cause your heart rate to spike up which is the opposite of what you want during a recovery run.

Running on soft surfaces such as grass also makes for a good recovery run. You could even go into the trails and go for a leisure hike as your recovery process. Just be sure that it’s a leisure hike, not a tough trail run.

Photo Credit: Runtastic

Always remind yourself the purpose of the recovery run – it is to facilitate recovery, not induce more fatigue. You should feel comfortable throughout your whole run. In fact, it is best to do this with a running buddy and be able to chit chat all the way. This is a sure way to ensure that you aren’t going too fast.

Cover Photo Credits: Realbuzz

Read More:

  1. 4 Tips To Help You Recover From Your Marathon Faster 
  2. 6 Tips To Recover Like An Olympian
  3. Run A Faster 10 km or 21 km With These 5 Key Workouts 

Malaysian Woman Set To Create History To Be The First Malaysian Woman To Complete The Marathon des Sables

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Datin’ Sue Ding is set to create a historic moment for Malaysia. She is flying the Malaysian flag high in the Marathon des Sables (MdS) and is on her way to become the first Malaysian woman to complete this race. She is currently on day 4 of the race, with 2 more stages to complete.

The Marathon des Sables is a grueling challenging 250 km set in the Sahara desert, Morocco. It is a race for you to go beyond your limits. You race under crazy conditions for 6 days. This race has been considered the toughest footrace on the planet. You really need to be fit – both mentally and physically.

Datin’ Sue Ding is a lawyer based in London. She is running to raise money for 2 causes – Make A Wish Malaysia (MAWM) and Malaysian Dogs Deserve Better (MDDB). MAWM fulfills the wishes of children with critical illnesses. They make their dreams come true. MDDB, on the other hand, gives street dogs a better home. If you would like to commend her for her bravery, grit, and strength – click here!

Datin’ Sue Ding is running with the bib number 784. You can drop her words of admiration and encouragement over here! She is a true inspiration.

Source & Photo Credits: The Star Online

Hiking in Malaysia – 5 Mountains To Conquer

Here are 5 hiking trails that will challenge you but give you an overwhelming sense of satisfaction upon arriving at the summit. Challenge yourself to a new adventure by conquering all these mountain trails.

#1 Gunung Ledang, Johor

Photo Credits: Hikingrifting

Gunung Ledang stands 1267m high and is the highest mountain in Johor. It takes a reasonably fit person 5 -6 hours to arrive at the summit and 4 -5 hours back down. You will come across steep rocky faces that you would need to climb with the aid of ropes. This is why it is mandatory to engage with a guide in order to be permitted to hike this mountain. There are 2 main trails you – via Asahan or via Sagil. The via Asahan distance is slightly longer but with more challenging rock climbs.

#2 Gunung Yong Belar, Perak

Gunung Yong Belar is the 3rd highest peak in Peninsular Malaysia, standing at 2,181m high. It takes a reasonably fit person 5 – 6 hours to summit and 4 – 5 hours back down. The trails are undulating, but, gives you great views from atop. The total distance to be traveled is 10.5 km in and another 10.5 km out, making it 21 km in total. You start from Blue Valley in Cameron. You have options to park at the Kwan Tee Temple or Kampung Raja and arrange for a 4 wheel drive to bring you to the trailhead.

#3 Gunung Korbu & Gunung Gayong, Perak

Photo Credits: SOS Malaysia

Standing at 2,183m high, Gunung Korbu is the 2nd highest peak in Peninsular Malaysia. It is mandatory to get a permit from the forestry department in order to be able to summit Korbu. Many people will plan to conquer Mount Gayong in the same expedition because Mount Gayong stands 2.4 km away from Korbu. Mount Gayong is the 4th highest peak at 2,173m high. This trek is known as Korga.

#4 Gunung Trusmadi, Sabah

Gunung Trusmadi is the 2nd highest peak in Sabah after Kinabalu standing at 2,642m. The trail is less tourist-friendly, offering you a thrilling adventure experience. You will also need to engage a mountain guide for this hike. There are 3 different trails you can take to the peak, but the most popular trail is via Tambunan which is only a distance of 4.9 km to the peak. Most people take 2 days 1 night to complete this hike.

#5 Gunung Tahan, Pahang

Photo Credits: The Skop

Conquer the highest peak in Peninsular Malaysia standing at 2,187m. It challenges you. If you’re looking to do this in a day hike – the Tahan Climbathon in your chance to conquer this peak in a day. The climb up and down is 32 km in distance. Look out for the dates of the 2019 edition!

Cover Photo Credits: Travelled Paths

Read More:

  1. 6 Cool Staircases To Climb Around The World
  2. 4 Most Anticipated Trail Races Across Asia Pacific
  3. 6 Races In Australia You Must Run

Why You Should & How To Watch The 2018 Boston Marathon

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It’s going to be an exciting race to watch, especially the women’s race considering the depth of the competition. This could very well be the first time an American woman wins the race in 33 years.

Why You Should Watch The Boston Marathon?

Jordan Hasay – Jordan Hasay killed it last year by destroying the US marathon debut time by almost 3 minutes. Her 2:23:00 clocking is by far the fastest debut ever for an American woman. Jordan Hasay’s marathon wasn’t just a great debut, it was a fantastic marathon. She then went on to run the second fastest marathon time ever ran by an American in the Chicago Marathon with a time of 2:20:22. She is going to be one to watch.

Photo Credits: Boston Marathon

Shalene Flanagan – Boston Marathon has always held a special significance to Shalene Flanagan. Back in 2017, she edged out current Marathon World Record Holder and 3-time event champion Mary Keitany to be crowned Champion. She took home a major title under her belt. The 4 time Olympian crossed the line with a time of 2:26:53 and can she do it one more time in Boston?

Molly Huddle – Molly Huddle is a two-time Olympian that holds the 5,000m Amercian Record (broken by Shannon Rowbury) and the 10,000m American Record. She is also the American half-marathon Record holder. Just in March, Molly Huddle beat Jordan Hasay by 50 seconds in the 2018 US 15k champs. The Boston Marathon will be the 2nd marathon she will run and we look forward to seeing the things she can do at her Boston debut.

Photo Credits: Flotrack

Desiree Linden – The two-time Olympian needs no introduction. She represented the United States in the marathon distance at the London Olympics back in 2012 and the Rio Olympics in 2016. Her personal best of 2:22:38 is a competitive time that could challenge for the title.

Deena Kastor – Deena Kastor is a star. She holds the American Record in the marathon distance and half marathon distance (recently broken by Molly Huddle). Her American Record in the marathon set back in 2006 still stands She is also an Olympic Medallist – winning the bronze in the Athens Olympics back in 2004. Last year, Edna Kiplagat (age 38) showed us that old is gold when she won the Boston Marathon and completely destroying her competition. Can Deena Kastor show us old is gold once again?

Photo Credits: deenakastor.com

Edna Kiplagat – Defending champion Edna Kiplagat destroyed her competition back in Boston Marathon 2017. She ran so fast that the camera could not even capture her with her competition in the same frame. She ran a monster surge of 3 minute/km split on heartbreak hill, to which her competition could not give a response. Can she do it one more time?

How To Watch?

CBS Boston will be live-streaming the race. However, their online streaming rights end at the borders of New England.

Cover Photo Credits: AP Photos

Read More:

  1. Boston Marathon 2017 Moments
  2. What To Expect At The 2018 Boston Marathon – Fierce Competition
  3. Interview With A New Mum of 10 Months – Qualified For Boston Marathon

 

My Standard Chartered Kuala Lumpur Marathon 2018 [HM] (by Lingderella)

This is my third SCKLM, just when I thought I remembered myself saying no more SCKLM last year and taadaa I’m back again! I can’t be trusted when I say no more signing up for runs! ? (I also don’t believe many of my running friends when they say no more races because exactly at the next moment we are looking up what’s up for races and registering again ?) Since past year runners have the privilege to register again for the run so why not? ?

Last year, Willis and I ran the 42.195km marathon category when I was having a terrible flu, which now I thought I was crazy to show up and run. This year, we ran the half marathon and the consideration of no show even crossed my mind because I didn’t have enough sleep ? It’s easy to find excuses not to run but told myself it’s silly to DNS just because of lack of sleep and we traveled all the way from Singapore, took a flight then Grab from KLIA to REPC at KLCC. I slept around 10pm the night before the run but woke up around 2am and couldn’t sleep though I set my alarm to 4.40am. Flag off was at 5.30am and this 4.40am was good enough timing for us to get prepared and get to the event venue but I was awake and couldn’t get back to sleep. We stayed at Pacific Express Hotel which is about 5 minutes walk to the start point at Merdeka Square and the whole hotel is full of runners running SCKLM from all over the world and runners from all over Malaysia as well (runners is pretty easy to identify with the watch, shoes and tee shirts ?).

Though I’ve stayed there two years ago but it didn’t seem so bad last time. Shall try out other hotel next time as there’s plenty of hotels nearby the start as well. We spotted cockroach in the room and hoped that we won’t take it back home with us accidentally ? I also woke up with both my hands and legs itchy with what seems like insects bites, which we thought might be bed bugs ? Still got many things for me to rant on about the hotel such as the lift is super slow waited super long and etc but well, I’ll just try other place next time.

Flag off was on time and we reached the race site just minutes before flag off. What I like about these major races is that you’re already assigned to a pen based on your estimated finishing time, so there’s not a need to go to the start pen early ?

SCKLM route is well known for its many killer upslopes but luckily I have Willis. He had been accompanying me, running by my side from start to finish for all the runs that we’re participating in together, supporting me and motivating me ? Thanks to him the 21km was easier because he literally support me by giving me a slight push at all the upslopes which had made the slopes so much easier to beat ? Is that considered “cheating”? ? Well.. After my last 42.195km in SCHKM, I’m on battery low mode, like I’m in the “red bar blinking” zone that the battery will be flat any moment, I simply have no energy and motivation to do long runs and only runs like 5kms and 10kms at most and attempted a 14km which is my longest distance since SCHKM, just 2 weeks prior to SCKLM. So I’m actually quite worried I would get puncture and walk a lot. It’s like that SCHKM in January had took away all my energy, passion and motivation to run. I’m even using SCKLM and the upcomings half marathons such as the Iskandar Puteri Night Marathon (MY) and Income Eco Run (SG) as LSD for the upcoming Gold Coast Marathon. Honestly, to me it’s scary and not easy to run a 42.195km ? But like I said, next moment I may be signing up another marathon again because I have that very contradicting love hate relationship with running ? Really hands, knees and head down to those Supermans and Wonderwomans who do countless of marathons and ultras a year.

The temperature was considered cooling to me at 25 degrees when we were flagged off and this 21km is a just nice distance category for me, not too long, not too short. What’s best was when we completed the run, the sun isn’t out yet to BBQ us. But I was sweaty and I really enjoyed the sponges given out at the hydration points. I think I was holding sponges for more than half the distance throughout. It’s simply awesome! Dabbing it on my neck and face is super shiok and refreshing ? If it’s soaked in iced water it would be even more perfect ?

Other than the hilly route, I think it’s time the roads got to do some repairs ? Many big holes and road is pretty uneven eh ? Hope everyone eyes got open big big and had a safe run and no runners trip and fall. I must say that I really love the support along the route, hydration points loaded with cold water and Lucozade, bananas and cold sponges and volunteers and supporters are so full of energy and they are so supportive. Love the live bands along the way too! ? Like always, the last 1km is just great, with many supporters just cheering and holding signboards with motivational words for runners to go all out for the last distance to the finishing line

A gesture that I always appreciates at end of the run is that the medals is hanged on the runners neck and not passed to wrapped in a plastic bag. Thank you volunteers! ? This year’s medal design is very nice! A new addition added to my collection ? It can spin and the lanyard have pretty floral design! ? Makes me wonder should I head back SCHKM again next year for their pretty running human pendant on their finished medal?
? Conclusion: Pretty medals is one of my motivation to show up and run ? This is my run for a reason ?

4 Things To Remember When Buying Your Next Running Shoe

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Everyone has different preferences when it comes to running shoes. The perfect shoe for me, may not feel the same to you. However, you yourself know what you want from a shoe – whether it is lightweight, support, cushioning or just a comfortable fit. Here are some things to take note of before buying your next pair of shoes. Afterall, you are going to be logging hundreds of miles in it, you’d want to make sure they are the right shoes for you. Plus, shoes these days don’t come cheap.

Weight

Photo Credits: Street Pro Running

Some runners love lightweight shoes. However, remember that light shoes normally come at the expense of cushioning. For example, the Mizuno Wave Rider that weighs in at 270 grams definitely has much more cushioning than the Mizuno Wave Emperor that only weighs in at 180 grams. However, the Wave Emperor makes a great racing shoe given its minimal weight. If you’re going the distance, you may want to consider a shoe that offers you some cushioning. So, the Mizuno Ekiden that weighs in at 140 grams may not be a suitable long run or marathon shoe. 

Drop

The shoe drop is the difference in height between the heel and the forefoot measurements. Regular shoes offer a 9 – 12mm drop, whereas minimalist shoes offer a lose to zero heel-to-toe drop. Examples of shoes with a low heel-to-toe drop are Vibram, Altra and Hoka One one. What is important here is to buy a shoe with a drop range that you’re comfortable with. If the pair of shoes you are currently wearing has a heel-to-toe drop of 6mm, you may want to buy a shoe in the similar range when you’re purchasing your next shoe.

Cushioning

Cushioning helps to absorb impact when you’re foot strikes the ground. People on the heavier side have tended to enjoy shoes with a bit more cushioning. They will tend to find lightweight shoes a little lacking. Also, if you intend to run plenty of long runs, cushioning is something you may want to consider when buying your shoe. Although cushioning and lightweight don’t always come hand in hand, there are examples of light shoes that do offer you cushioning. An example would be the Saucony Fast Twitch 8 which weighs in at 180 grams, yet offers you a touch of stability and cushioning.

Stack

Stack height is simply how much material is between the bottom of your foot and the ground. This is different from the heel-to-toe drop. You can have a high stack height but a low heel-to-toe drop. A great example would be the Hoke One One shoes. You will notice the great stack height of the Hoka Challenger or Tracer as compared to an adidas.

Photo Credits: Running Monkey

A lower stack height shoe will deliver a more ground feel as compared to a shoe with a high stack height. So, it depends what kind of feel you want your shoe to deliver.

Remember to take note of what you like in a shoe before buying your next shoe!

Read More:

  1. 4 Must-Have Running Gear For Any Running Geek 
  2. How Often Should You Replace Your Running Shoes?
  3. 6 Tips For Your GPS Watch & Heart Rate Monitor

New Indoor Marathon World Record

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Running a marathon is tough enough. How one can run a marathon distance in loops of 200 meters s mind-boggling. Imagine running 211 laps on a 200-meter track to make up the marathon distance. This is exactly what went down at the Uptown Manhattan’s famed Armory for 2 women and 5 men. The 7 of them tackled the marathon distance in 211 loops of 200 meters in an indoor stadium.

The Annual Armory NYC Indoor Marathon World Record Challenge Presented by New York Road Runners is a yearly event. This year, the champions both broke the Indoor Marathon World Record. Lindsey Scherf took home the title with a timing of 2:40:55 and Malcolm Richard was crowned Champion with a timing of 2:19:01.

Both of them had paced themselves meticulously and their pacing was on point. Scherf ran all her laps between 44 – 48 seconds, whereas Richard ran all his laps between 36 – 40 seconds.

They both walked away with a $7,000 prize – $3,000 for winning and a bonus $4,000 for breaking the World Record.

Note that the Indoor World Record and the regular Outdoor (not in an indoor track) World Record is different.

Source: Runner’s World

Cover Photo Credits: Justin Gaymon

More News:

  1. No Finishers For The Barkley Marathon 2018 – Toughest Ultra On The Planet 
  2. New World Record At The IAAF World Half Marathon Championships 2018
  3. Jake Robertson breaks 34-year-old New Zealand Marathon Record

Race Review: 2XU Compression Run 2018 [Half Marathon] (by Maylindateo)

  • Race Date: 8 April 2018
  • Venue: F1 Pit Building
  • Flag off time: 04:30AM

I woke up at 2:30AM to prepare and slow jogged to the shuttle bus pick up point. Did some calf stretching before that as my right calf usually give me unbearable burning sensation when running for the first 3 – 4KM. It normally force me to stop and massage it before continuing. I didn’t want this to happen so I did massaging and stretching and slow jog to warm up the muscle, hoping that the problem will not surface. Thank goodness, I did not experience this issue during the race. I rested for the past 3 days without running so that I could run with fresh legs for this long run. Rest is a serious business.

At the race village, the F1 runners were having their warm up jog around the area as usual. Without wasting time, I proceeded to the start pen and positioned myself somewhere near the front, so that I could be flagged off at wave 1 and finished early. Race flagged off at 4:30am and I was running at a constant pace together with 2:20 pacers for a good 8km before they left me behind. I was wondering: “did they just pick up pace or I am slowing down?” The answer was obvious, I was slowing down. Goodbye pacers, thanks for having me. I never see them again, and I also didn’t want to see 2:30 pacers passing me, so I kept running. I knew that if they pass me, my finish time would be a disappointing one. With the gentle breeze, I pushed hard.

I made sure I ran with correct form. Run tall, relaxed, swinging my arms for power and land on the ball of my foot. Having Plantar Fasciitis injury is no joke. It is so persistent and takes a long time to recover and keep coming back. So I never want to land on heel again. But even if I land on my forefoot, my heel still hurt after run, just less severe.

The hydration stations were good. Water and Pocari Sweat were cold. There were also plenty of energy gels and bananas on a separate table. Volunteers handling out water to ease the congestion and yes I did not experience congestion at the hydration points. Just like all other races, many runners threw their cups all over the floor and causing others to step onto them which was not good and hazardous.  Running route was good except that there were a couple of U-turns.

The distance markers seemed to be appearing faster than usual as I kept running non stop and ensured I did not slow down too much. I was able to power up the Jubilee bridge at a good speed passing many people. Although I was tired, I kept telling myself to maintain my pace and run with shorter strides with quick cadence. At 18KM mark, I told myself that I was going to finish very soon and pushed on… reminding myself that after I crossed that finish line, I can stop and drink to my heart’s content. 19KM… 20KM… and I was finally making my final turn to the beautiful arched finish. The clock was showing 2 hour 25 minutes. And then I’ve done it. I’ve finally stopped.

I rested for a while before walking around the race village to explore. It was just slightly over 7AM and I noticed those large 2XU displays and other photo booths for runners to take photos were still empty! Nobody was queuing to take photos yet! Most people were still running. So I went to have some photos taken freely and happily before returning home. In my past experiences, I had to join the long queues and sometimes I just gave up and went home.

My half marathon journey started with a timing of 3 hour 2 minutes in 2015, reducing to 2 hour 41 minutes in 2017 and then to 2 hour 25 minutes today. In between these period, the timing was like roller coaster, went up and down. Progress is slow but I am improving. I will continue to work hard and hope to make another breakthrough in the near future.

2XU Compression Run is always a well-organised race. Kudos to the organiser.

Results & Photos: Standard Chartered KL Marathon 2018

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More than 38,000 runners celebrate 10th Anniversary of SCKLM!

KUALA LUMPUR, 8 April 2018: More than 38,000 runners descended on Dataran Merdeka to take part in and celebrate the 10th Anniversary of the Standard Chartered KL Marathon (SCKLM) today. SCKLM has firmly cemented its position as the premier running event in Malaysia and its popularity continues to grow, as evidenced by its race slots selling out in a day when public registrations opened.

Cosmas Matolo Muteti, from Kenya won the Full Marathon Men’s Open category for the second year running, successfully defending his title in a time of 2:16:47 to take home USD17,500 while the Full Marathon Women’s Open category was won by Elizabeth Chepkanan Rumokol from Kenya in a time of 2:38:48 also earning USD17,500 in the process.

Kiprop Tonui from Kenya came in second in the Full Marathon Men’s Open with a time of 2:17:13 while Kennedy Kiproo Lilan from Kenya finished third in a time of 2:18:44. In the Full Marathon Women’s Open, Nancy Joan Rotich from Kenya took second place in a time of 2:58:25 and Susan Merrie Swier from USA had to settle for third place with a time of 3:29:53.

The Full Marathon Malaysian Men’s category lived up to its pre-race billing as a hotly contested affair as Muhaizar, Leo Tan and Nik Fakaruddin were neck-to-neck for a large portion of the race. Muhaizar reaffirmed his superiority on home soil when he won his fourth consecutive title in a time of 2:37:04. Nik Fakaruddin finished second in 2:37:26 while Leo Tan Huong Leong came in third in a time of 2:38:48. The Full Marathon Malaysian Women’s category saw a brand new winner this year when Loh Chooi Fern won in a time of 3:18:44 while Yap Yee Ling clocked 3:30:13 to come in second and Yee Pei Ni got third place in a time of 03:32:26

FM Open winner Cosmas was delighted with his second consecutive Standard Chartered KL Marathon win. “This event is becoming quite special for me. My first was last year and I recorded a personal best when I won” Cosmas said. “This year the course was slightly different and more challenging but my training was good and I just kept to my game plan to stay ahead of the others and thankfully, I managed to win again,”

Muhaizar was also thrilled to have retained his title, especially after the intense competition with Nik Fakaruddin and Leo Tan. “It was a tough race especially as all three of us recently competed in the Tokyo marathon which has affected our preparations for the Standard Chartered KL Marathon,” he said. “Still, I’m very happy to have won the 10th Anniversary edition and my fourth title,” he continued.

Rainer Biemans, Project Director of SCKLM and Director of Dirigo Events, said “It has been an amazing couple of days at SCKLM2018 and we couldn’t be happier with the turn-out, which has been our biggest yet, befitting our 10th Anniversary celebrations. We sincerely hope that everyone had a wonderful time and that this 10th Anniversary meant as much to you as it has done for us at Dirigo, as well as for everyone else who had a hand in organising and executing this event.”

The Full and Half Marathon were flagged off by Khairul Anuar Bin Mhd Juri, Director of Culture, Tourism, Arts and Sports, DBKL, along with senior executives from title sponsor Standard Chartered Bank Malaysia, led by their Managing Director and Chief Executive Officer, Abrar. A. Anwar, amid showers of confetti and pumping music to celebrate the event’s 10th Anniversary.

“As title sponsor for the last 10 years, Standard Chartered Malaysia is proud to be celebrating the 10th Anniversary of SCKLM with its biggest event yet. It is heart-warming to see so many running enthusiasts from all over Malaysia and the world come together,” said Abrar.

Abrar who also took part in yesterday’s Friendship Run, was happy to see growing competitive spirit within the race. “While SCKLM is largely a community event, there is a significant competitive element to it with local runners vying to come out on top of their respective categories. This can only be good for the sport in Malaysia,” he added.

The community element of the event is symbolised by SCKLM’s charity programme called Run For A Reason (RFAR), which aims to raise funds for deserving charities that assist underprivileged communities and those in dire need. This year the participating beneficiaries are Seeing Is Believing, the National Cancer Society of Malaysia, Dignity for Children Foundation and Hospis Malaysia. Being SCKLM’s 10th Anniversary, participation in RFAR was extended to all SCKLM Pacers, as well as media participating in SCKLM’s Media Challenge, courtesy of Dirigo Events. “With our initiatives, the total number of RFAR runners have increased and we hope to make this 10th Anniversary even more memorable by raising more money than we ever have before,” said Rainer. Donations can still be made until the closing date on 30 April.

The cut-off time for the Full Marathon was extended to 7 hours and 15 minutes this year to compensate runners who have to start from the back, who would take almost 15 mins to get to the Start Line. The continuous efforts to make the marathon more competitive have been embraced by runners who signed up in unprecedented numbers for the Full Marathon, with over 10,000 signing up. There were also over 1,800 running tourists from 70 countries and 79 nationalities involved, making SCKLM a truly international event.

The 10th Anniversary celebrations in conjunction with SCKLM2018 began with the Friendship Run yesterday morning, where over 180 runners took part in a 5km run which ended with a carbo-loading pasta breakfast. The event was meant to be a warm-up run for those taking part in the Full Marathon, as well as an opportunity for runners from around the world to meet and forge friendships.

The Friendship Run was followed by the Kids Dash categories on Saturday evening, which was also a first for SCKLM. This year, the 1km and 3km Kids Dash categories took place a day before the main event so that these categories would have their own prominence rather than be overshadowed by all the other categories on Race Day. For the first time, the kids who took part in these categories got to start under the main SCKLM Arch at Dataran Merdeka, which was pretty exciting for them.

The objective of the organisers this year was to give back as much as possible to its loyal runners in appreciation of their steadfast support of the event over the last 10 years. One particular group of runners were accorded the special honour of having participated in all 10 editions of SCKLM thus far. The SCKLM Juggernauts were able to choose customised bib numbers and personalised Race Entry Tees, and were hosted by title sponsor Standard Chartered Bank in their hospitality Marquee.

SCKLM’s 10th Anniversary celebrations also incorporated new routes for the Full and Half Marathons which took in more of KL’s iconic landmarks but remained as challenging as usual with its route undulations. The hilly stretch beginning from Km32 was especially gruelling for a lot of runners, who thankfully had SCKLM Pacers encouraging and motivating them all the way. One of these Pacers was Kin K. Yum, a regular Pacer for SCKLM who ran his 100th marathon today. “Today I’m truly ecstatic as looking back, I have covered approximately 4,518 kms spanning 26 countries in this running journey of mine,” said KK.

The award-winning SCKLM mobile App was also given a cool update that incorporated a new photo feature that enabled runners to download photos of them taken by strategic cameras along the routes. The Apps seamless social media connectivity then allowed runners to instantly post their memorable running moments on their preferred social media channels.

To commemorate SCKLM’s 10th Anniversary, the last finishers to approach the Finish Line were given a rousing end with confetti blasts and cheering spectators urging the runners home.

Apart from the Full and Half Marathons, the Standard Chartered KL Marathon 2018 also featured a 10km distance and a 5km Fun Run for social runners. There were also several categories like the Corporate Challenge, Media Challenge, Universities Challenge and Ministries Challenge to either raise money for charity or provide friendly competition and confer bragging rights to the eventual winners.

The Standard Chartered KL Marathon has grown to become the premier running event in Malaysia, drawing thousands of local and international runners to the country whilst firmly establishing Malaysia in the global running calendar. The 2018 and 10th Anniversary edition of the race once again saw Standard Chartered Bank Malaysia returning as title sponsor, along with a host of returning sponsors, including Seiko, Brooks, Lucozade and Pacific Regency. The event is owned and organised by Dirigo Events with co-organiser Dewan Bandaraya Kuala Lumpur.

Standard Chartered KL Marathon is sanctioned and supported by the Malaysia Athletics Federation (MAF), Federal Territory Kuala Lumpur Athletic Federation (FTKLAA), International Association of Athletics Federations (IAAF) and Association of International Marathons, Distance Races (AIMS).

Winners of the Standard Chartered KL Marathon 2018

For more information and updates on SCKLM, please visit:

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Last Minute Pre-Marathon Tips

It’s pretty scary that months of training culminates to one big day – one day makes or breaks all the effort you’ve put in. However, here’s to remind you that you’ve put in the hard work. It’s important to trust your training and trust the process. Don’t worry too much! Here’s some last minute pre-marathon tips to make sure you don’t mess up!

#1 Don’t Try Anything New On Race Day

This is the cardinal rule of marathon running. If you’ve never worn that shoe, or that sock, or that tee to run before – do not try them! If you’ve never had a peanut butter banana sandwich for your pre-race meal – do not try it! If you’ve never taken gels before – do not try them! In short, never try anything new on race day. You could possibly get chafing, or a blister, or a tummy upset. Don’t risk months of training to wear that new shirt you just bought!

Read More: 3 Tips To Run A Sub-4 Hour Marathon

#2 Keep It Simple With The Food

Photo credit: Pixabay

You’ve got to eat carefully the day before your race. Try not to take anything new. If you’re traveling, save the food indulgence for post-marathon. Make sure your meals are high in carbohydrates and low in fiber. It is important to avoid street food and spicy food! You really wouldn’t appreciate an unscheduled toilet pitstop mid-race! Remember to keep your food plain and simple, and try to replicate what you’ve been eating the nights before your long runs.

Read More: What To Eat The Week Of Your Marathon? 

#3 Study The Course

It’s good to get yourself familiar with the race course. From there, you can strategize. For example, if the race course has more elevation in the 2nd half of the course, you may want to run a faster first half to cover for a potentially slower second half due to it being more hilly. If you are targetting a sub-4 hour marathon, the strategy could be to run a 1 hour 55 minutes first half, to give yourself 1 5 minutes leeway to hit the sub-4 hour mark. This is why it is important to study the race course.

#4 Pacing Is Everything

Pacing is very important when running a marathon. You should feel comfortable at least up till the 32 km mark. If you’re already out of breath at the 10 km mark, how are you going to run well for the remaining 32 km? It’s important to have a realistic target and make sure that the pace you are going at matches with your target finish time. If you are targetting a sub-4-hour marathon, running a 5 minute pace for the first 20 km may result in you having to walk the remaining 12 km.

There are little tips, but can make or break your race! Good Luck!

Read More: 4 Tips To Help You Recover From Your Marathon Faster 

Animo Interschool Triathlon on April 15 in Imus City, Cavite

PHILIPPINE TRIATHLON is expected to get a big boost with the staging of the First Animo Interschool Triathlon this April 15 at the Vermosa Sports Hub in Imus City, Cavite.  The one-day event will feature several age categories ranging from 11 to 17 years and is held in cooperation with the Triathlon Association of the Philippines (TRAP) for the benefit of the De La Salle-Zobel Sports Development Foundation.

Aside from enhancing TRAP’s grassroots program, the event hopes to foster school pride as participants must represent a school.  Already, several schools have already placed triathlon among its varsity programs.

Online registration is still ongoing up to April 8 at Manila Box Office and race kits will be claimed on race day.  Entry fee is PHP 3,150.00 for all individual events while relay teams will be charged PHP 4,500.00.

Kids aged 11 to 12 will be subjected to a 250-meter swim, eight-kilometer bike ride and two-kilometer run.  The distance will increase to a 500-meter swim, 15-kilometer bike ride and three-kilometer run for the 13-14, 15-17 and relay races.

TRAP hopes to build up on their recent success of winning all four gold medals available in the last two editions of the Southeast Asian Games thus raising the profile of the sport.  The Philippines is slated to host the biennial meet next year and would like to continue its winning ways on home soil.

Meanwhile, all participants are expected to enjoy to modern facilities of Vermosa which formally opened this year. Vermosa boasts of an Olympic-sized swimming pool, well-paved roads and a track oval among others.

2XU Compression Run Singapore 2018: Flag-off Times, Road Closures and Last-Minute Information

Are you ready for your yearly affair, the 2XU Compression Run Singapore 2018?

It’s better to look ahead and prepare than to procrastinate on the race day. We hope you will have a hassle-free race day morning, so here we list down all the important information that you need. Read on, take note and get excited about your upcoming run!

Getting There

Date: April 8th, 2018
Venue: F1 Pit Building
Time: 4:30 am
Categories: Half Marathon, 10 km & 5 km

By MRT: Runners are to alight at Promenade Station (Circle Line, CC5). Take a 5-minute walk to Singapore Flyer from Exit A. Look out for direction signage leading to the event site.

By Car: The coach park of F1 Pit Building will be closed on the event day. Runners driving to the race site are encouraged to park at the following car parks:

Road Closure

Flag-off Time & Cut-off Time

IMPORTANT: You are encouraged to be at the starting point 30 minutes before the flag off time. Please be informed that runners who are late or start in another category will be disqualified. 

Race Day Programme

Race Routes

21.1 km Race Route

10 km Race Route

5 km Race Route

We hope you will enjoy the race! Don’t forget to tag your photos with #justrunlah on Instagram!

Finish strong, and we shall see you at the finish line!

Source / More info: www.2xucompressionrun.com.sg

What To Eat The Week Of Your Marathon?

It’s marathon week! Many of us love taper week – it’s a much-welcomed break after a bout of hard intense training. However, what you eat during this week can make or break our marathon. We are all familiar with the term carbo-loading. But we have to remember this does not mean – eat whatever we want, as much as we want. It’s about quality as much as it is about quantity.

3 Days Out

Photo Credits: Giphy

It’s carbo-loading time! You should be increasing your carbohydrates intake to top up your glycogen stores. The cardinal rule is to consume 3.5 grams for every pound of bodyweight. So, a 110 pounds/50 kilos person should take 385 grams of carbohydrates during the carbo-loading period. The key takeaway point is that you this is called carbo-loading, not calorie-loading. You should be backing up on the protein and fat intake such that your calorie intake does remain the same. This is to prevent any weight gain during your carbo-loading week. A good example of a high-carb meal is pasta!

2 Days Out

Photo Credits: Bustle

Cut down on fiber 2 days from your race. You should especially take note of food high in fiber such as oats, bran cereal, wholemeal, fruits, and vegetables. Cutting down on these food can help to prevent an unwanted toilet pitstop mid-race. A diet high in fiber can potentially cause stomach upsets – especially because you will be consuming gels, salts and what-not during your marathon.

3 Hours Out

It’s almost showtime! You should not run a marathon empty. A pre-race meal will help increase your glycogen stores especially your liver stores. Don’t skimp on the carbohydrates. A good example of a high carb pre-marathon meal could be a slice of white bread topped with bananas and peanut butter. It’s a favourite of many runners.

Race Time

Photo Credits: Beyond the mud

Remember to never try anything new on race day! You have got to have your nutrition strategy planned out and nail it. The number of gels you take, how often you take them, the brand of gels you take can all affect how your stomach reacts to them. If you are accustomed to taking gels every 8 km, don’t try to take gels every 5 km. You may be overloading your stomach with too much gel and cause a stomach upset.

Remember, you’ve done all your training! Trust in your training and enjoy your race! Good luck!

Cover Photo Credits: Giphy

Read More:

  1. 3 Tips To Run A Sub 4 Hour Marathon 
  2. 4 Tips To Help You Recover From Your Marathon Faster
  3. 6 Tips To Recover Like An Olympian

Standard Chartered KL Marathon 2018: Flag-off Times, Road Closures and Last-Minute Information

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It’s happening this weekend! Malaysia’s BIGGEST marathon is back!

This year’s Standard Chartered KL Marathon once again is set to be the most iconic running event in Malaysia! Once again, more than 35,000 runners will descend into Dataran Merdeka at the 10th Edition of the Standard Chartered KL Marathon.

As we are psyched for the flag-off the night, here are some important last minute information for all runners.

Flag Off Times

Routes and Hydration Information

 

Log your time at JustRaceLah! – The Free App for Runners

Keep track of your results and progress by adding any of the 1000+ races of our database to your own portfolio. Keep your running memories organised and see your timings improving!

Download for free of iOS and Android via: www.justracelah.com

Road Closure Advisory

Public Transport

Selected stations at the Ampang, Sri Petaling, Kelana Jaya and Monorail train lines will commence operations from 2:00am and will run at intervals of 10 minutes. Please refer to the map below for the selected stations that will be open. You may park your vehicle at stations with park-and-ride facilities. Parking fees may apply.

Courtesy of Dirigo Events, the LRT service will be complimentary from 2:00am till 6:00am. Normal operations and standard charges will apply thereafter. All you need to do is to purchase your MyRapid cards for your trip home.

Parking

We hope you have a great race experience! Don’t forget to tag your photos with #justrunlah on Instagram!

See you at the finish line!

Source / More info: www.kl-marathon.com

 

5 Tips If You Dread The Long Run

The long run can be long, hard, lonely and boring. Many of us have a love-hate relationship with the long run. We dread going out there and being out there for so long, but we absolutely love the sense of accomplishment once we’ve completed our long run. So, we continue to despise the long run. Yet, it is the staple of almost every training programme – because it helps build aerobic endurance. It is the single most important run in marathon training. Here are 5 tips to make your long runs more bearable and enjoyable:-

#1 Listen To Tunes

Get an iPod and tune out! Listening to your favorite tunes can help make it easier to pass time. You can download really upbeat music to keep you motivated to keep going. Podcasts are also a great way to help you pass the time. However, if you’re running on roads with traffic, be mindful to keep the volume low so you can be aware of your surroundings.

#2 Join A Running Group

Joining a running group keeps you accountable. You are less likely to give in to that urge to blow off a long run. Misery loves company anyways. Get someone who runs about the same pace as you and do your long runs together. You could enjoy some company and chit chat. You would also be less likely to give up halfway, given that you have a running partner to push you and cheer you on. Check out our list of running groups, and join them!

#3 Run A New Route

It’s always exciting and refreshing to run a new route. In fact, try running your long runs at different places every weekend. This way you get to see new things and discover new places. You won’t be thinking – man it’s only 3 km because I’ve only passed the 50th lamp post. Before you know it, you’ve already got 10 kilometers down, another 10 more to go. Check out some of our new running routes!

#4 Sign Up For A Race

A great way to make sure you get your long run in is to sign up for a race. This way, you’ll definitely be really excited about your long run. There’s just something about a running event that gets our adrenaline pumping. The plus side is that you get to meet your running buddies and you’ll also have water stations to take advantage of. Check out our list of races on our calendar to sign up for your next race!

#5 Run In The Trails

Doing your long run in the trails would be an interesting way to do your long runs. It gives you a different kind of feel – one that road running can’t seem to give you. Running down trails really gives you an adrenaline rush and excitement, fresh air in your hair and beautiful scenery from atop. Also, the softer ground can prevent injury. The elevation and uneven surface can also help strengthen your legs. It’s a different but more exciting way to get your long run in.

Read More: Trail Etiquette For Trail Runners

Harry Jones Run a 3 Hour 49 Minutes 50 km Trail To Take The Win At SMFT 2018

The Sungai Menyala Forest Trail in Malaysia saw some great runners set new records. Watching them run was a true honour and an inspiration.

Who Is Harry Jones?

While some of us struggle to even run a 3 hours 49 minutes marathon on the road, Harry Jones ran a blistering 3 hours 49 minutes 50 kilometers – trail at the Sungai Menyala Forest Trail Run, Malaysia on Sunday. He totally destroyed his competition, finishing a whole 30 minutes ahead of second place Malaysian, Affindi. He was absolutely flying.

Harry Jones is a Welsh runner based in Chiang Mai, Thailand. He has won TNF 100 Thailand, Translantau 100 in Hong Kong and the 9 Dragons 50-mile ultra-marathon in Hong Kong. He is a vegan runner sponsored by Hoka One One & Runivore.

Who Is Sandi Menchi?

In the women’s competition, defending champion Sandi Menchi took the champion title once again. This time, she broke her own course record, running a 5 hours 3 minutes despite the heat.

Sandi reigns from the Philippines and has won the Kinabalu Climbathon – twice. Her climbing and downhill technique is impressive and she often leaves her competition and most men in the dust.

The Sungai Menyala Forest Trail Run 2019 is set for 9th April 2019! Save your dates! We look forward to seeing if anyone will challenge the new standing course records.

Photo Credits: Malatra & Eyepeeper